Crossfit Cape Cod WOD Tuesday December 8th 2015

7
Dec

Crossfit Cape Cod WOD Tuesday December 8th 2015

Check out this weekends event in Madrid

Crossfit Cape Cod

Stregnth

Front Squats

4×5 @ 80% of 1 RM

Conditioning

21-15-9

Cal. Row

Box Jumps 24″/20″

Optional

Build to a heavy unbroken set of:

1 Strict Press

2 Push Press

3 Push Jerks

 Thanks, Coach Jamin and  Coach Josh for their collaboration on the next few weeks of Programming!

32 Responses

  1. Amy Squeglia

    Glad I was able to sneak in a little late on the 9:30 class. Great group! No idea on my time but I do know Sarah always beats me!

  2. Sarah Lee

    115#.
    5:52 20 inch box.
    70 pounds.

    I’m going to be coaching the 8:30/9:30 all week so I expect to see you all!!!

    Michelle, great job working on your squats!

  3. Hatch

    I really don’t know what my front squat was. I wasn’t paying attention as Megan and Jess kept adding weight.

    Great energy this am at 5:30!!!! THATS what I’m talkin about. Congrats to Mase and Al. There couldn’t be two better people for the job!!!! Excited for new endeavors.

    1. Allan

      Emily, Definitely a chance! just got to figure out scheduling ect. for when its the most beneficial for everyone who wants to do it! We will keep you posted.

      1. Christopher Judkins

        We should probably just hire Amy to be there full time as the official C3 mobility and jell-o shot fairy.

  4. Haley

    Worked up to 60# today. And 7:42 on part b. So great to have Sarah and Tracie coaching again! Great energy at the 930. Congrats Mase and Al. Looking forward to where you take us 🙂

  5. Christopher Judkins

    160# FS
    4:14RX (got you just barely Jon!)
    135# Press Complex

    Also had a PR in scaring the crap out of Allan in the bathroom.

  6. Allan

    275#x5 FS
    3:26 Rx
    185# on complex

    Thank you!! Everyone for all the good wishes! We will try and make you all proud of our outstanding Community! If you guys have any questions or concerns please feel free to talk to us about anything!

  7. Mase

    125 BS
    5:47 24″
    Thank you everyone for all your well wishes. We are very excited about our new venture and wouldn’t want to be starting anywhere else but here. This community rocks!!!
    Great work everyone! Love the energy and excitement.

  8. Dubie

    A: 265#
    B: 6:13
    OT: Thanks for letting me work with you Allan and Josh, I think it was 175 or 185#, I’ll have to defer to Allan………..